Sustainable Sardines

Trendy tins of sardines are listed as a top food trend.1 Besides delicious briny flavor and a budget-friendly cost, there are more good reasons for the rising tide of sardine popularity. The Environmental Working Group’s Good Seafood Guide gives sardines a “Best Bet” rating for being “very high in omega-3, low mercury and sustainable.”2

Sustainability – Surprisingly, ‘sardines’ are actually the name for many different species of small fish which are harvested and canned in a specified way. For instance, Chicken of the Sea fishes for small herring in the frigid Baltic Sea, (as cold water fish is usually firmer and the fish oil richer and better tasting), according to sustainable fishing practices managed by the European Commission of Maritime Affairs and Fisheries.3 The sardines are then hand-packed into recyclable tins to ensure quality and size.

Low mercury – When a big fish eats a little fish, then that big fish is eaten by an even bigger fish, and so on up the fishy food chain, the largest fishes at the top of the food chain typically consume the most mercury. Tiny sardines have little exposure to mercury so they are good choices for kids, pregnant and nursing moms, and everyone.

Nutrition – Packed with protein, calcium, vitamin B12 and omega-3 fats, canned sardines are an affordable source of excellent nutrition. A portion-controlled (3.75-ounce) tin of water-packed sardines contains 17 grams of protein and only 90 calories.

Here’s how to enjoy sardines – especially if sardines are not a familiar food:

• Go half and half: Substitute canned sardines for half the canned tuna in favorite tuna recipes. It’s often hard to even notice a difference.

• Smother sardines on Nordic sandwiches: As part of trendy Scandinavian cuisine, sardines are enjoyed on smorgasbord sandwiches. One classic is sardines on dark rye bread with bold red onion, dill and creamy soft cheese similar to plain Greek yogurt.

• Go Mediterranean: Stir together a salad of rinsed canned garbanzo beans, lemon juice, tomato, feta cheese, flaked sardines and sprinkle with any fresh herb such as parsley, thyme, mint or rosemary.

1 Food Trends on the Horizon for 2017. http://www.supermarketnews.com/health-wellness/gallery-food-trends- horizon/gallery?slide=7 2 Environmental Working Group’s Good Seafood Guide. http://www.ewg.org/research/ewgs-good-seafood-guide 3 European Commission of Maritime Affairs and Fisheries.http://ec.europa.eu/maritimeaffairs/content/ sustainable-blue-growth-baltic-sea-region_en Sustainable Sardines continued

Goat Cheese and Sardine Spread with Pine Nuts Ingredients: TOTAL TIME: • 1/2 clove garlic, minced 30 MINUTES • 1 teaspoon minced shallot SERVINGS: • 1 tablespoon minced parsley and some parsley 12 leaves for garnish • 3-ounces goat cheese NUTRITION: • 3 tablespoons non-fat milk Calories 80 • 1/4 teaspoon black pepper Fat 6g • 1/4 cup pine nuts Sodium 40mg ® Carbs 2g • 1 (3.75-ounce) can Chicken of the Sea Sardines in Sugar 1g Water, drained and flaked Protein 4g • 1 1/2 cucumber

Directions: 1. Mince the garlic, shallots and parsley; set aside. Recipe provided by Chicken of the Sea® 2. With an electric mixer, beat the goat cheese, milk and black pepper in a medium bowl on medium speed until light and 5. Slice the cucumber on the diagonal into 12, ½-inch thick fluffy, approximately 1 minute. slices. 3. Stir in the minced garlic, shallots, parsley, pine nuts and 6. Place 1 tablespoon of the goat cheese mixture on top of each flaked sardines into the goat cheese mixture. cucumber slice. 4. Mix well to combine. 7. Place a parsley leaf on top of the mixture.

Vegetable Sardine Cheese Bake TOTAL TIME: Ingredients: • 2 tablespoons olive oil 20 MINUTES • 1 medium onion, thinly sliced SERVINGS: • 1 pound button mushrooms, thinly sliced 4 • 1/4 teaspoon ground black pepper • 1 pound tomatoes, sliced 1/4 inch thick NUTRITION: • 1 pound squash (zucchini or yellow), sliced 1/4 inch thick Calories 310 • 1 large russet potato, sliced 1/4 inch thick Fat 14g Sodium 270mg ® • 2 (3.75-ounce) cans Chicken of the Sea Sardines in Water, chopped Carbs 24g • 1 tablespoon fresh thyme leaves, finely chopped Sugar 9g • 1 cup shredded low sodium mozzarella cheese Protein 25g

Directions: 1. Heat the oven to 375° F. Recipe provided by Chicken of the Sea® 2. In a medium skillet, heat the oil over medium heat and cook the onion until slightly tender and lightly browned, or for approximately 5 minutes. 7. Sprinkle the chopped thyme and cheese on top of the 3. Add the mushrooms and black pepper; continue cooking for sardines. 5 minutes. 8. Cover the dish with foil and bake for 20 minutes. 4. Spray a 9x13-inch baking dish with cooking spray and 9. Uncover and continue baking for approximately 20 more arrange the mushroom mixture evenly on the bottom of the minutes, or until dish. golden brown. 5. Layer the tomatoes, squash, and potatoes over the mushroom mixture, fully covering. 6. Scatter the chopped sardines over the top of the vegetables.